New rower, hi.

[lindsayh]

I've broken 8k for 30 minutes, I'm now doing 10 minutes at 1m49 average (starting at 1:55/6's and ending at 1:43/4 ish) as a warmup, it starts out at 1m56 and just creeps down!!
Any recommended sessions people have found useful?

good progress Andy well done
There was a good answer to a similar question on another thread the other day (though it was specifically talking about 2km preparation)
http://www.c2forum.com/viewtopic.php?f=3&t=72447

It depends a bit on training goals but in general a combination of longer steady pieces up to 10km with shorter harder intervals and the occasional TT works pretty well.
Both PP and Interactive Plans use similar templates.
I like using intervals for variety and also to "trick" the body into going harder for longer. All the way from 30"/30"r to 5'/5'r (or 250, 500, 750, 1k and 1500 if you like distances)
You can vary the reps as well and use longer rests for a different training effect. Try 10x 1'/1'r or 8x 500m/1' or 2'r or do a waterfall by making each one 1" faster per rep to failure.
There is a also a nice pyramid in the custom workouts in the PM as well

[Luthor1]

Hi there,

what does the notation mean?

30"/30"r to 5'/5'r (or 250, 500, 750, 1k and 1500 if you like distances)

I assume that's 30minutes, but what is the /30"r mean??

I did 8 x 500m @ 1min42 stable pace intervals with 1 minute inactive rest between efforts

Hoping to beat 7min for the 2K tomorrow evening, so a gentle one tonight

Kind regards

Andy

[hjs]

Hi there,

what does the notation mean?

30"/30"r to 5'/5'r (or 250, 500, 750, 1k and 1500 if you like distances)

I assume that's 30minutes, but what is the /30"r mean??

I did 8 x 500m @ 1min42 stable pace intervals with 1 minute inactive rest between efforts

Hoping to beat 7min for the 2K tomorrow evening, so a gentle one tonight

Kind regards

Andy

30 seconds rest. For the rest it looks difficultly put

If you can pull 142 on 8x500 7.00 will be easy. 6.50 is more to expect.
I hope you are not thinking of doing the 2k the day after the 500 s ....

[dblinden]

No, I read this differently. It means 30 secs on and 30 secs rest/recovery; similar for 5 minutes on and 5 mins rest. Just another way to describe an interval session.

Dennis L

[Luthor1]

Ah thank you that makes more sense now!

No I did the 8 x 500 yesterday, I am doing the 2k tomorrow - today I just did an hours walk during my lunch break, and in the evening half an hour of some lighter cardio to warm up and some stretching

I think tomorrow will be more about mental than physical, always is I think

Cheers
Andy

[hjs]

Ah thank you that makes more sense now!

No I did the 8 x 500 yesterday, I am doing the 2k tomorrow - today I just did an hours walk during my lunch break, and in the evening half an hour of some lighter cardio to warm up and some stretching

I think tomorrow will be more about mental than physical, always is I think

Cheers
Andy

Keepmit simple, its just a row, keep your plan. Really a 2k is also just a row.

[Hillclimber]

andy,
great to see you on the erg! you've got some impressive numbers right out of the gate. the kg/body fat % thing, however, would be my no. 1 priority. what you are doing now is asking your cardio/pulm system to support a lot of useless cells. useless.

suggestion: improve your diet and erg a minimum 10k per day. focus on a combo of easy days and harder low rate days. for low rate get the df down to about 100-110, and rate at 20-22, pace of, say, 1:56. pay attention to how your lower back feels, that's the vulnerable spot in low rate work.

the dead weight/blood flow to nowhere will dissolve. give that 12 weeks before you get back to distance/time workouts. seems like you have some natural talent, and a competitive nature. this way you'll give your heart and lungs a chance to bring that out completely.

[DanielJ]

^ And just to add a bit to what Damien said regarding shifting the pounds: When you need a bit of variation, get on the treadmill and do an incline walk/jog for an hour. I've found that's a great way to drop the excess pounds, largely because it's so easy to control with the precise incline and speed rates.

But don't neglect eating. Food is fuel.

[Luthor1]

They are great ideas, I have been losing weight steadily, but not at the expense of power and endurance training. My body fat is ticking down gradually, but I do still have a 'gut' which is in the way on the catch, I can feel that.

I've got a weigh-in and fat measurement tomorrow evening so will report the current state of affairs for interest, and also post my 2k from tonight.

Diet is my biggest struggle, as with many people, grabbing the sugar/carbs when bored or up late at night. That's hardest thing to beat - but I like the numbers so when I see improvements it makes it easier to stick to the plan!

Cheers
Andy

[Luthor1]

I did 6m54s for my 2k! Very happy with that!!

Last 200 ramped it up and finished on 1:37 pace over the line, probably had a bit more in me, and with better race plan maybe dip under 6:50

But, the times are coming down quite quickly at the moment, so I find it really hard to choose a pace? I guess it's better to finish hard and feel great than fade away and pull home in the late 1:50's?

Cheers

Andy

[hjs]

I did 6m54s for my 2k! Very happy with that!!

Last 200 ramped it up and finished on 1:37 pace over the line, probably had a bit more in me, and with better race plan maybe dip under 6:50

But, the times are coming down quite quickly at the moment, so I find it really hard to choose a pace? I guess it's better to finish hard and feel great than fade away and pull home in the late 1:50's?

Cheers

Andy

Congrats, but no surprice at all. Next time 6.4x

[Luthor1]

Thanks HJS - I think!

it's my fastest ever so nice day for me - I don't know yet how to calculate the predictions for 2k but I will just keep on working and chatting to you guys, it is inspiring to read everyone working hard and making improvements.

It is a psychological barrier to get past 7 minutes, I know that, maybe I will go to 6:4x quickly, that would be great, but I will keep working hard and not expect it, that plan has worked well so far for me

Cheers
Happy Andy

[hjs]

Thanks HJS - I think!

it's my fastest ever so nice day for me - I don't know yet how to calculate the predictions for 2k but I will just keep on working and chatting to you guys, it is inspiring to read everyone working hard and making improvements.

It is a psychological barrier to get past 7 minutes, I know that, maybe I will go to 6:4x quickly, that would be great, but I will keep working hard and not expect it, that plan has worked well so far for me

Cheers
Happy Andy

After your 8x500 I knew you would easily break the 7 minutes. Thats is why I commented like I did. Nothing wrong with whst you did.

Enjoy the progress

[Luthor1]

HJS,

I think the 6:50 was a possibility if I'd have paced it better, but still learning!

I went for a 30min time today but went off too fast and turned it in to a 5k which I went through in 18m17, could have been a lot better if it'd been the plan in the first place I guess, but it's a PB since I've not done one before!

Oh weigh in results today!!

98.6kg, 20.6% body fat

Always the same clothes and scales and fat measuring device so it's coming down!

Cheers
Andy

[Luthor1]

I did 8 x 500 @ 1min41 today with 1min inactive rests in between. Felt pretty good, last 2 were very hard, but first 6 it was flicking to 1m40 more than it was flicking to 1min42

I seem to be getting better quite quickly, is there any way to predict how far I could go? I mean I've still got plenty of fat to lose, and only been using the rowing machine in anger for about 4 weeks really.

Also, how do I get those funky PB's in my signature? Saves me keep bumping this thread to say what I'm doing??

Cheers
Andy